Diabetes occurs when the body doesn’t produce any or enough insulin, therefore leading to an excess of sugar in the blood. Insulin, which is a hormone produced by your pancreas, regulates the amount of sugar in the blood. Excess blood sugar can cause damage to your nerves, blood vessels, and organs.
Type 1 diabetes is genetic while Type 2 diabetes is usually caused by lifestyle habits and unhealthy eating. Here are the ways on how you can prevent or lower your risk of having Type 2 diabetes.
Turn Off The Television And Get Moving
According to studies, every two hours you spend watching TV can increase your chances of developing diabetes by 20%. You are more likely to have an unhealthy diet which leads to obesity when you often watch television.
Results of The Black Women’s Health Study revealed that brisk walking for more than 5 hours per week has diabetes-prevention benefits. Also, running or cycling and other aerobic exercises can ward off diabetes because they help improves the insulin regulation in your body. A more intense exercise can provide your body with greater cardiovascular advantages and other benefits.
Increase The Quality Of Your Nutrition
Fruits have natural sugars that are slowly released into the bloodstream, leading to a healthy blood sugar concentration.
Improve the quality of your diet by eating more fruits. In a study conducted by researchers from the University of Oxford and Peking University in China, it was found that daily consumption of fruits can lower a person’s risk of diabetes by 12%.
Manage Your Weight
When you have excess body fats, particularly around the abdomen, your body’s resistance on the hormone insulin increases, thereby leading to type 2 diabetes.
Limit Your Alcohol Intake
Weight gain, as well as an increase in blood pressure and triglycerides, are just some of the negative effects of too much alcohol consumption. Women should have no more than one drink and men should have no more than two drinks.
Eat In Moderation
The amount of food you eat is another factor you have to consider if you want to lower your risk for type 2 diabetes. Since the body breaks down carbohydrates into sugar, overindulging in food is not recommended. Always keep your portion in check. Put in mind that you should not eat more than the recommended 1800 calories per day.
Choose Water Or Tea Over Sugary Drinks
Do you often buy and drink sugary beverages? You need to lower down consumption of sweet drinks, bubble tea, and Frappuccino because they are loaded with sugar which increases your risk of developing type 2 diabetes. Water and tea are good substitutes for these sugared beverages.
Learn to manage your stress levels to fight off diabetes. Try to meditate for you to be aware of your lifestyle habits which could lead to positive changes in your life. Yoga and deep breathing exercise can also provide your body with numerous benefits.
Choose Good Fats Instead Of Bad Fats
Be careful about the type of fats you are including into your diet as they can influence the development of diabetes. Good fats like polyunsaturated fats can help ward off type 2 diabetes. Some of its sources are olive oil and nuts. On the other hand, trans fats are the bad fats that harm your health. They are found in fried foods in most fast-food restaurants, many kinds of margarine, packaged baked goods, and any product that lists “partially hydrogenated vegetable oil” on the label.